How to Do a Butterfly Sit Ups (and Variations) for a Strong Core

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Regular sit-ups can get pretty boring and repetitive—plus, they require some extra effort from your hip flexors and thighs. If you’d like a change of pace, look no further than the butterfly sit-up, which really lets your abs, or rectus abdominis muscle, take center stage instead. [1]

Method 1
Method 1 of 2:

Basic Butterfly Sit-up

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  1. Find a comfortable place where you can sit and work out, like a yoga mat or padded gym floor. Press the soles of your feet together, keeping your knees bent to the sides, like butterfly wings. [2]
    • With traditional sit-ups or crunches, your feet are usually planted on the ground to start. With butterfly sit-ups, your feet are pressed together at the soles.
    • Your heels will be at least 1 ft (12 in) or so in front of your hips.
    • If you're not able to press your feet together quite yet, practice stretching and opening up your hips every day so you become more flexible. The more flexible you are, the easier the exercise will be. [3]
  2. Butterfly sit-ups can be a bit strange at first, and may be tough on your back. Roll up a gym towel and set it directly behind you, so your lower back stays supported during the exercise. [4]
    • Any type of pad works for this, as long as it cushions your back in the process.
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  3. Bring your right hand to your left shoulder and your left hand to your right shoulder, creating an “X” with your arms. Hold your arms in place for the entire sit-up. [5]
    • This arm position is a little easier for beginners—this way, you don’t have to worry about your arms.
  4. Pretend you’re doing an ordinary sit-up, leaning yourself down to the floor and onto your towel. [6] Don’t worry if you can’t completely lay down—just lean your torso as far back as you can. [7]
  5. Lift yourself back up to your starting position. Lengthen your spine as you sit up, keeping your lower back slightly curved. Keep your feet pressed together as you complete the rep. [8]
    • Some people prefer to lean forward when they finish a rep, while others don’t straighten their back all the way.
  6. Perform 10 butterfly sit-ups at a time, giving yourself 30-40 seconds between each set. Start with 2 sets if you’re a beginner, then gradually work your way up to 3 sets. [9]
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Method 2
Method 2 of 2:

Variations

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  1. Lie on your back with your legs in the butterfly position, extending your arms straight above your head. Tighten your core muscles and lift yourself up, swinging your arms forward while you sit up. Follow your body’s momentum as you sit up, guiding your arms forward until you touch your toes. Then, lie back down with your arms extended above your head. [10]
    • The exercise is a little more challenging when you keep your arms straight. [11]
  2. Sit in the butterfly position and hold a medicine ball with both hands. Lie down with your back flat on the ground, bringing the medicine ball up and over your head. Sit up, tightening your abdominals as you swing the medicine ball over your head and in front of your feet. [12]
    • Choose a medicine ball that you comfortably lift for multiple reps. You don’t want to strain yourself! [13]
    • You can also lift a dumbbell instead of a medicine ball. [14]
  3. Wrap a long, stretchy resistance band around your feet and grip the loose ends with your hands. Hold onto the band while you do your sit-ups—it’ll make it a little easier for you to lift yourself up during the exercise. [15]
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Expert Q&A

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  • Question
    How can I improve my butterfly sit-ups?
    Souad Gharib
    Exercise & Wellness Specialist
    Souad Gharib is a Exercise & Wellness Specialist based in the United Kingdom. She is the Founder of Female Trainer, a boutique women's gym based in West London, United Kingdom. Souad specializes in helping women reach their goals through exercise, nutrition, and counseling. Female Trainer offers personalized training sessions delivered by Souad and her experienced team of female trainers. In addition to in-person training, she has also created an online coaching program, offering tailored fitness programs and guidance to women worldwide. Her unique contributions to women's health and fitness have been featured in several online publications, including Savoir Flair, The Independent, and Yahoo UK.
    Souad Gharib
    Exercise & Wellness Specialist
    Expert Answer
    Practice each day, stretch, and open out your hips. Also, try workouts like sit-ups to help build your core.
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      Tips

      • The butterfly position is all about flexibility. If you’re pretty flexible, pull your feet a little bit closer to your hips. [16]
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      • Butterfly sit-ups help you bring your upper body closer to your pelvis, which you can’t really do with normal sit-ups. [17]
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      Things You’ll Need

      • Yoga mat
      • Rolled-up towel


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      References

      1. ↑ https://coloncancercoalition.org/2019/05/27/summer-strength-challenge-week-5/
      2. ↑ https://www.womensrunning.com/training/cross-training/5-exercises-for-a-stronger-body/
      3. ↑ Souad Gharib. Exercise & Wellness Specialist. Expert Interview. 8 July 2021.
      4. ↑ https://coloncancercoalition.org/2019/05/27/summer-strength-challenge-week-5/
      5. ↑ https://coloncancercoalition.org/2019/05/27/summer-strength-challenge-week-5/
      6. ↑ https://m.youtube.com/watch?v=hdXsuDt2PKE&t=0m32
      7. ↑ https://coloncancercoalition.org/2019/05/27/summer-strength-challenge-week-5/
      8. ↑ https://www.womensrunning.com/training/cross-training/5-exercises-for-a-stronger-body/
      9. ↑ https://101exercise.com/ab-exercises/sit-ups/butterfly-sit-ups.htm
      1. ↑ https://m.youtube.com/watch?v=hdXsuDt2PKE&t=0m30s
      2. ↑ https://coloncancercoalition.org/2019/05/27/summer-strength-challenge-week-5/
      3. ↑ https://m.youtube.com/watch?v=lCiDND8NOm0&t=0m9s
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
      5. ↑ https://www.womensrunning.com/training/cross-training/5-exercises-for-a-stronger-body/
      6. ↑ https://www.foodspring.co.uk/magazine/sit-ups-benefits-and-variations
      7. ↑ https://coloncancercoalition.org/2019/05/27/summer-strength-challenge-week-5/
      8. ↑ https://101exercise.com/ab-exercises/sit-ups/butterfly-sit-ups.htm

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